Primary Yoga Tutorial, Introductory Guide for Yoga Enthusiasts, Thoughtful Gift for Wellness Seekers and Fitness Beginners
This e-book mainly introduces knowledge related to yoga, including yoga's history, schools, basic practice methods, postures of different difficulties, health benefits, and key points for practicing at home. The details are as follows:
1. Introduction to Yoga
- Origin and Definition: Yoga originated in India and surrounding areas and has a history of more than 500 years. The word "yoga" is derived from the Sanskrit "yuj", meaning combination or integration. Its basic meaning is the unity of body, spirit, and mind. Through practice, one can achieve the fusion of personal consciousness and cosmic consciousness and reach inner peace.
- Three Pillars: Including movement, breathing, and meditation. Movement can relax the body. Breathing techniques are the source of life and help control the body and internal systems. Meditation can make people think more clearly and coordinate thoughts and actions.
2. Yoga Schools
- Hatha Yoga: Also known as posture yoga, it is the most famous school in the West. Through body twisting postures combined with breathing and meditation, it achieves physical and mental calmness, is beneficial for health and spirituality, and is easy to integrate into daily life.
- Bhakti Yoga: More popular in India, it emphasizes spirituality more than physical movements. It revolves around the heart and divinity. One needs to choose a path that conforms to one's inner desires and cultivate faith in something.
- Raja Yoga: Also known as self-control yoga, it focuses on self-control. Practitioners are mostly religious people. Through self-disciplined learning, they control life and make life more disciplined.
- Jnana Yoga or yoga of mind: Mainly involves the human brain and controls human intelligence. Practitioners make correct decisions in life by integrating wisdom and intelligence. They are open-minded and constantly learn to expand knowledge and mental power.
- Karma Yoga: It believes that a better future can be created through present kindness and selfless actions. Practitioners improve their fate by helping others and change their concepts of good and evil.
- Tantra Yoga: Often misunderstood as sexual yoga, in fact, it is ritual yoga. Practitioners have qualities such as purity, humility, and piety.
3. Basics for Beginners
- Health Check: Before starting yoga practice, a physical examination should be conducted to understand one's own physical abilities and adjust the practice plan according to the examination results.
- Focus on Yourself: In yoga classes, don't be discouraged by the progress of others. Focus on your own practice.
- Physical and Mental Preparation: Recognize that yoga consists of 50% physical exercise and 50% mental exercise, and prepare for physical and mental exercise.
- Choose Courses: Research different yoga techniques and choose courses that suit your interests.
- Keep Commitment: Yoga practice needs to be consistent. Avoid frequently changing techniques or skipping classes.
- Have Fun: Enjoy yoga classes with a positive attitude, which will make practice more effective.
4. Yoga Postures
- Beginner Postures: Include candle posture, mouse posture, dog posture, cobra posture, peacock posture, mountain posture, butterfly posture, bird posture, fish posture, relaxation posture, etc. The specific movements and practice points of each posture are introduced, and it is emphasized to be focused, gentle in movement, maintain focus, and improve posture by observing pictures.
- Expert Postures: For practitioners with a certain foundation, such as bridge posture, plow posture, forward bend posture, locust posture, bow posture, half spinal twist posture, etc. These postures are more difficult and usually require stronger physical fitness, especially back strength.
5. Benefits of Yoga
- Physical Aspects: Increase body flexibility, improve the usage rate of joints and muscles, enhance strength and control weight, improve blood circulation, detoxify, etc.
- Psychological Aspects: Relieve stress and pain, help focus on the present, obtain inner peace, etc., and it is suitable for all age groups.
6. Key Points for Practicing at Home
- Yoga Mat: Choose a comfortable, smooth, moderately thick, and easy-to-clean yoga mat.
- Other Items: It is recommended to prepare a yoga bag to store yoga mats, towels and other items to maintain the discipline of practice.